Tuesday

S/S

Skill work - Kipping or MU practice

EMOTM 10min

Kipping Pull up- Practice

Even: 3 Kipping Swing

Odd: 3 Pushing away at top

Muscle Up- Practice

Even: 3 Transition to ring dip position

Odd: 3 Hips to rings

 

WOD: 4 RFT

80 Double under

8 Muscle ups

- Rounds 1 and 3 of Muscle ups are on the rings, Round 2 and 4 are bar Muscle Ups.